Gluten Free | Low GI | Low Carb | Grain Free
Serves: 4-5
| INGREDIENT | QUANTITY | GLYCEMIC INDEX | LEVEL |
|---|---|---|---|
| Pinto Beans (Rajma) | 450g, boiled | <35 | Low |
| Onion | ¼ Cup, finely chopped | <10 | Negligible |
| Garlic Cloves | 2 cloves in number, minced | <20 | Very Low |
| Chili Powder, Cumin Powder | ¼ Tsp. each | <20 | Very Low |
| Lime Juice | ½ Tbsp. | 0 | Nil |
| Olive Oil (not Pomace) | ½ Tbsp | 0 | Nil |
| Salt (Pink: Regular) | As per taste (1:1) | 0 | Nil |
| Water | ¼ Cup | 0 | Nil |
| Sour Cream (Full Fat) | 250g | 0 | Nil |
| Favourite veggies (spring onions, bell pepper, tomatoes, lettuce) | 1-2 in number, chopped | <40 | Low |
| Olives | A handful | ||
| Seasoning Mix (chili powder, oregano, cumin powder, garlic powder) | As per taste | <10 | Negligible |
| Fresh Grated Cheese | ¼ Cup or as per taste | 0 | Nil |
| Fresh Coriander | For garnishing | 0 | Nil |
Note: All ingredients used should be organic, free from pesticides and Non-GMO.
- Heat the pan with oil and sauté the onions and salt together till the onions turn soft and translucent.
- Add in the garlic, chili powder and cumin powder, cook for half a minute and then add in the beans and water. Cover and cook for about 5-6 minutes. Stir occasionally.
- Now remove the cover and mash half of the beans inside while it continues to cook. Let it cook for another few minutes without any lid.
- Remove the pan from the heat and stir in lime juice. Add more of salt and lime juice as per taste. If too dry add a little water. Let it cool.
- Now combine the sour cream and seasonings as per taste or up to one and a half teaspoon.
- Now assemble the layers as per required. First spread the beans in the serving bowl, now add a layer of sour cream, top it with the chopped up veggies and olives. Now cover it with freshly grates cheese and garnish with chopped coriander.
- Enjoy the cheesy sour bean dip with some of our delicious Tea Snackers and/or seed crackers.
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